Learn to listen to your body during your warm-up routines.
Twice a week, we as runners have key workouts focused on improving our speed or threshold. During our warm-ups, it’s important to pay attention to how our bodies feel and to recognize any signals they might be sending us.
Here are a few examples of what to look for during your warm-up:
Feeling Slow and Not Bouncy
If you feel sluggish and your pace is slow but your heart rate is high, it could indicate that your body is tired or the conditions outside are not ideal. Proceed with caution and start at a slower pace. For instance, if your workout target is 30 minutes at a heart rate of 150-160 BPM, start at 150 BPM. Only increase your pace if your body starts feeling better, but remember, it’s not mandatory to push harder. Sometimes, all you need are more strides and drills to activate your body.
What to do: Proceed with caution.
Normal Pace but Difficulty Raising Heart Rate
If your pace is normal but you struggle to raise your heart rate, it might mean you’re not properly fueled. Next time, try consuming more carbohydrates the day before or three hours prior to your workout. If this happens during a workout where you’re supposed to hit a heart rate of 165-170 BPM but can’t get past 160, do your best and accept that 160 BPM is your limit for the day. Learn from this and adjust your carb intake for future workouts.
What to do: Do your best but don’t force the workout. Adjust your carbohydrate intake next time.
Fast Pace and Low Heart Rate
This is a green light for a peak day! When you feel great, with a fast pace and low heart rate, it means your recovery, nutrition, and overall balance are perfect. On such days, you can push yourself more. For example, if your workout is a 30-minute tempo run at 160-170 BPM, you might reach 168 BPM within five minutes and feel fantastic. Stay there and enjoy the session.
What to do: Enjoy and seize the day!
Slow Pace, High Heart Rate, and Feeling Sick
Occasionally, you might feel sick, perhaps with the flu or another illness, and your body isn’t responding well. In such cases, it’s better to rest and recover rather than force a workout. If you feel okay, a light jog for 30-45 minutes might be acceptable, but if you have a fever, it’s best to avoid running until you’re fully recovered.
What to do: Rest or do an easy jog if you feel up to it, but avoid running if you have a fever.
We wish you the best in your training and hope that by listening to your body, you’ll have great workouts!
Endure365 TEAM